How To Strength/Balance Train on Vew-Do Progression Balance Boards

Simple Strength, Balance and Fitness Exercises

Vew-Do has been manufacturing the dynamic balance board since 1990. Dynamic balance training boards enable the rider to move the board in all directions over a fulcrum called a rock. Since the rider's position is constantly shifting over the fulcrum, the board is dynamic.

Co-designed with Burton Snowboards as an easy entry snowboard training tool for use in Burton’s Learn to Ride snowboarding centers, the Progression balance trainer is Vew-Do’s first static balance training board. The board is static because it maintains a fixed position over the base. The Progression sports a concave skateboard type wood riding deck attached to a pivoting ball joint and an aluminum base under the center of the deck.

Although the board is static over the base, it tips in ever angle and can rotate 360 degrees.

Step 1

Balance Training Exercises:

Toe edging – Mount the board laterally with feet spread to contact the board at the base (apex) of the shovel ends. Find your center and balance yourself evenly on the board. With arms extended out to the side, bend your knees slightly and point your toes down at the balls of your feet using your foot and ankle muscles. Using your belly button as a marker, keep your core centered over your feet. Un-weight the balls of your feet and bring the board back to the original position and repeat.

Heel edging – Mount the board the same way you did in the toe edging exercise, but to heel edge you un-weight the balls of your feet and transfer the downward force to the heels. Release the heel edge by un-weighting to bring the board back to center and repeat.

Progress to alternating both toe and heel edging exercises simultaneously, going from toe to heel and back again.

After you get the hang of it, perform both toe and heel edging exercises one foot at a time.

Rotations – Pick your mount, lateral, staggered or on one foot. Rotate your upper body from side to side at your hips. This will train your upper body to maintain the proper axis during physical activities where twisting and turning is required.

Step 2

Strength Training Exercises: Strength train using free weights or resistance bands.

Squats – Mount the board laterally with feet on the board outside your shoulder width at the apex of the shovel ends. Using kettlebells or dumbbells perform a squat. Keep your head up, your back straight and your hips in.

Lunges – Mount the board vertically with one foot forward and the other back at the apex of the shovel ends. Perform lunges using kettlebells or dumbbells, then switch foot positions to work the same muscles in both legs.

To perform squats or lunges using resistance bands, loop a band underneath the Progression’s aluminum base, and then adjust your grip for each hand on the bands to get the desired tension for the exercises.

Step 3

Fitness & Cardio Exercises: Let's lump body weight exercises like push-ups into the fitness category.

Push-ups – Place your hands on the board about shoulder width apart and perform a push-up.

Plyometric training – Using the board as a static obstruction, quickly jump over the board back and forth. Do the jumps both vertically and horizontally. Increase the intensity by adjusting the duration and speed.

Sumos (lateral teeter) - Mount the board as if you're going to do squats. With the knees bent, rock the board from side to side like a see-saw by alternately weighting and un-weighting the left and right legs. Simply raise the speed to increase the intensity.

Daffys (vertical teeter) – Mount the board as if you're going to do lunges. With the knees bent, rock the board forward and back like a see-saw by alternately weighting and un-weighting the forward and back legs. Switch leg positions and repeat. Raise the speed to increase the intensity.

Step 4

Sport Specific Balance Training: Depending on the sport, adapt the balance training exercises using the equipment used in your chosen sport. Start catching, throwing, hitting and footwork on the board. Here's a short list of sports equipment.

  • Lacrosse sticks
  • Pole vault poles
  • Balls, bats and gloves
  • Hockey sticks

The only limit to balance, strength and fitness training is your imagination.

In addition to the overall health benefits, many coaches, trainers, athletes and physical therapists now incorporate some form of balance training using various planes of motion into their general training routines.

You can purchase the Vew-Do Progression Balance Board at the Vew-Do Web site.


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